Archive for the ‘Uncategorized’ Category

120418 Tuesday

Posted: 12/03/2018 in Uncategorized, WOD

Strength:

Push Jerk

Build to Heavy

5-4-3-2-1

-Then-

AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)

Climb by 3 Reps Until the Finish

120318 Monday

Posted: 12/02/2018 in Uncategorized, WOD

For Time:
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)

120218 Sunday

Posted: 12/01/2018 in Uncategorized, WOD

6 Rounds:
10 Dumbbell Strict Presses (35’s/20’s)
10/7 Calorie Assault Bike or Row
20 AbMat Sit-ups

Shirts!

Posted: 12/01/2018 in Uncategorized

So sorry for the inconvenience but the shirt orders were not correct.

If you picked up your shirts please return so we can get it fixed.

New shirts should be in by next week!

120118 Saturday

Posted: 11/30/2018 in Uncategorized, WOD

“Clean House”

5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95) in Time Remaining

2 Minutes Rest Between Rounds.

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

113018 Friday

Posted: 11/29/2018 in Uncategorized, WOD

“Sore Eyes”

AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

112918 Thursday

Posted: 11/28/2018 in Uncategorized, WOD

“Arm Candy”

6 Rounds:
15/12 Calorie Assault Bike or Row
12 Burpees
100 Meter Farmers Carry (53’s/35’s)

112818 Wednesday

Posted: 11/27/2018 in Uncategorized, WOD

“Last Call”

Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

112718 Tuesday

Posted: 11/26/2018 in Uncategorized, WOD

“Criss Cross”

AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

112618 Monday

Posted: 11/25/2018 in Uncategorized, WOD

“Freedom Sauce”

AMRAP 3:
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row